Pat and Aleks discuss a range of standards that every budding generalist should aspire to — including pressing, squating, pull ups, planks, and more.
For 11 FREE time-crunched, challenge-based kettlebell workouts visit https://www.chroniclesofstrength.com/challengeworkouts
More Fitness Standards Everybody Should Aspire To
Standards Discussed
Double clean and press: 5 reps (2 x 24kg men; 2 x 16kg women)
Front Squat: 10 reps (same weight as above)
TGU: 10 minutes, consecutive, 5 reps each arm (24kg men; 16kg women)
Pull Up: 10 reps men; 1 rep women.
Plank: 1 minute
Hollow Hold: 1 minute
Mile Run: “quick and easy”
Crawling: 5 minutes non-stop
Related Episodes
New eBook: Introduction to Kettlebells – Just $1 on Amazon!
Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.
You can snag it here ==> https://amzn.to/2HgwJgO
Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.
Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.
While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.
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